Tues, Nov. 10, 2026

Warm up

4 mins Cardio

Michael Phelps

1 min bar Hang

Then,

2 Rounds of:

30 Vertical Scissors

10 V ups

10 Jack Knives

Then,

10 Tri-cep push ups

10 wide grip push ups

Clean Pro

HAPPY BIRTHDAY ROOSTER

(DAVE LONG AGE 65) 11/9/61

WOD

5 Rounds of

10 Power Cleans (65/95)

3 Strict Pull ups

Then 6 Wall Walks

Then,

5 Rounds of

10 Jumping Lunges

3 Pull Ups

Then 5 Wall Walks

Then,

5 Rounds of

10 Burpees

3 Pull Ups

Then,

65 High Knees or Double Unders